What's the most important exercise for a BUD/S candidate? It's not the push-up. It's not the pull-up. But it makes both of those better.
The answer is the deadlift.
Why the Deadlift is Non-Negotiable for Tactical Athletes
Being an asset to your team means two things: a strong core and the ability to pick up heavy objects without getting injured. The deadlift trains both simultaneously.
Think about what BUD/S actually demands:
- Log PT — picking up and carrying a 300+ lb log with your team
- Boat carries — IBS on your head for miles
- Rucking under load for hours
- Casualty carries in real-world operations
Every one of these movements is a deadlift pattern. If you can't hinge properly and generate force from the floor, you're a liability — not an asset.
How to Learn the Deadlift Correctly
Watch this video on proper deadlift form before you load the bar:
Key coaching points:
- Start with a PVC pipe or light bar — under 10 lbs
- Foot placement is everything — get this wrong and the whole movement breaks down
- Don't overcomplicate it and don't rush to add weight
- Never break form to lift more weight
- Get a coach for immediate feedback when learning
Sample Beginner Deadlift Routine
(Assuming 1 Rep Max of 300 lbs — click here to find your 1RM)
Warm Up: PVC or light barbell — 3 sets of 15 reps
45 lb bar: 10–15 reps
95 lbs: 10 reps
135 lbs: 5 reps
185 lbs: 3 reps
235 lbs: 2 reps
285 lbs: 2 reps — Done.
Never break form. Ever.
Build Your Deadlift Into a Complete Program
Both SGPT programs include structured strength cycles with the deadlift using barbells and functional objects. The deadlift isn't a standalone exercise — it's the foundation of a complete tactical fitness system.
🔥 SGPT Silver On-Ramp Program — Introduces the deadlift progressively as part of a complete functional fitness foundation.
💪 SGPT 365 Total Training System — A full year of operator-level programming with structured deadlift strength cycles built in.
🏋️ Tier 1 Development Program — Advanced 90-day tactical fitness. Heavy compound lifts are the backbone of this program.
🎯 SGPT Murph Challenge 2026 — Memorial Day is 12 days away. A strong posterior chain makes everything easier — including Murph.
HOOYAH!
Coach Brad McLeod
SEALgrinderPT.com